Summer Workout Program 2017 for Michigan Jaguars The goal of this program is to create functional strength and aerobic capacity that is necessary for playing soccer. The focus is balance, flexibility, the ability to utilize oxygen efficiently, muscle endurance and strength starting from the body s transverse abdominis. We will do this while working with multi-joint movement, multi-plane movement, ground based movements, periodization and regeneration. It is set up to create consistent challenges each week. If the weight has to be increased to find failure around the last repetition of each set adjust it accordingly. Recommended Nutrition There are various different ways for proper nutrition, but this is a simple suggestion and a multi-vitamin is necessary. Breakfast: 1-2 cups of whole grain (high fiber, low sugar)-bran cereal or oatmeal 2-3 Eggs (preferably hard boiled) 20 ounces of water Take a multi-vitamin (GNC, Garden of Life, Nature s Way, Juice Plus, etc.)- There is a bunch of junk out there. Talk to the people at a quality health food or vitamin store if you re in need of help. Snack: Apple, Whole Wheat toast with peanut butter, Banana, Small size protein bar, 20 ounces of water Lunch: Chicken, Turkey, Fish, Beans, or Eggs for protein (approximately 2 fists in size). Spinach, Romaine Lettuce, Peppers, Squash, Tomatoes, Onions, etc. (approximately 1-2 fists). Use seasoning for each meal can be how you eat fats that are important as well. Snack: Any of the following will work; Nuts/Seeds (Almonds, Walnuts, Sunflower seeds), Low fat cottage cheese, Low fat, Cheese sticks, Grapes, Whole wheat crackers (low sodium), Oranges Dinner: Chicken, Turkey, Fish, Beans, or Eggs for protein(approximately 2 fists in size). Spinach, Romaine Lettuce, Peppers, Squash, Tomatoes, Onions, etc. (approximately 1-2 fists). Guacamole/Salsa and chips Snack: Any of the following will work; Nuts/Seeds(Almonds, Walnuts, Sunflower seeds), Low fat cottage cheese, Low fat, Cheese sticks, Grapes, Whole wheat crackers (low sodium), Oranges Monday, June 26 th 4 x 100 yard moderate jog (75% capacity) 30 second rest 4 x shuttle sprint (20,30,40,50) 2 minute rest between each set 20 squat explosions x 4
50 calf bounces x 4 1 mile jog (75% capacity) 20 Superman/Banana x3 (start on stomach and flip onto back-arms and legs extended/off the Wednesday, June 28th 5 minute jog 20 push ups x 3 20 stationary lunges x 3 12-15 shoulder presses x 3(Use resistance bands, kettle bells, or weights) 50 (BW-body weight) calf raises x 3 12-15 triangle push ups x 3 50 (BW-body weight) sqauts x 3 20 Superman/Banana x 3 10 minutes juggling with only right foot Friday June 30th: Glute Bridge Holds- 45 second x3 Backward Lunges- 15yds x4 Stationary Side Lunges- 10reps each side x3 Squat Holds- 30 second x3 Squat Jumps- 15yds x4 Heals to Sky Angled Holds- 30s 3x each side Side Planks- 30s each side Ab Crunches: 30reps 2x Agility Runs: Diagonal Cuts- 20 yds 10x 1 Step/2 Step Ladders- 10yds 15x Side Shuffle With Drop Step Turns- 20yds (Turn every 5yds) 10x Monday, July 3 rd 5 minute light jog (50% capacity) max out-pull ups x3 20 box jumps x3 20 push up explosive with clap x3 20 diagonal lunges (10 each leg) x3 12 Dumbbell curls to shoulder presses x3 12 Dumbbell rows 20 superman/bananas 20 V-sit (up-hold-down) 20 bicycle crunches (alternating elbow to knee)
20 stability ball crunches Juggle Wednesday, July 5 th 5 minute jog 20 push ups x 3 20 stationary lunges x 3 12-15 shoulder presses x 3(Use resistance bands, kettle bells, or weights) 50 (BW-body weight) calf raises x 3 12-15 triangle push ups x 3 50 (BW-body weight) squats x 3 20 Superman/Banana x 3 (start on stomach and flip onto back-arms and legs extended/off the 10 minutes dribbling on the cement/gym floor. Challenge yourself to make quick touches that consistently change direction. 20 minutes of biking 20 minutes of swimming 20 minutes of juggling using all surfaces Friday July 7th: Inchworms- 15yds x 4 Glute Bridge Holds- 45 second x3 Scissor Lunges- 30 second x3 Forward Lunges- 15yds x4 Angled Squat Holds- 30 second x3 Squat Jump and Reach- 10reps x3 Sit-up Throw-ins with Ball- 30 3x Ab Twists with Ball (Legs in air)- 30s 3x Leg Climbs- 15reps 3x 1 legged Pattern Hops- Forward, Backward, Left, Right 30s 3x Forward/Backward Runs with Dropstep Turns- 20 yds 4x T Drill- Forward Sprint 10yds, Left Side Shuffle 5yds, Right Side Shuffle 10yds, Left Side Shuffle 5yds, Backward Sprint 10yds (20 reps) Monday, July 10 th 4 x 50 yard moderate jog (75% capacity) 30 second rest 4 x shuttle sprint (10,20,30,40) 2 minute rest between each set
20 squat explosions x 4 50 calf bounces x 4 1 mile jog (50% capacity) 20 Superman/Banana x3 (start on stomach and flip onto back-arms and legs extended/off the Wednesday, July 12 th 5 minute warm up 2 mile run 10 minutes juggling with only your non-dominant foot Friday July 14th: Glute Bridge Holds- 45 seconds x3 Backward Lunges- 15yds x4 Stationary Side Lunges- 10reps each leg x3 Squat Holds- 30 seconds x3 Squat Jumps- 15yds x4 Heals to Sky Angled Holds- 30seconds x3 (each side) Side Planks- 30 seconds on each side x3 Ab Crunches: 30reps x2 Agility Run: Diagonal Cuts- 20 yds 10x 1 Step/2 Step Ladders- 10yds 15x Side Shuffle With Drop Step Turns- 20yds (Turn every 5yds) 10x Monday, July 17th 4 x 100 yard moderate jog (75% capacity) 30 second rest 4 x shuttle sprint (20,30,40,50) 2 minute rest between each set 20 squat explosions x 4 50 calf bounces x 4 1 mile jog (75% capacity) Juggle Wednesday, July 19 th KEEP WEIGHT ON LIGHTER SIDE TO FINISH REPS (need access to free weights)
30 seconds x 5 sets jumping rope 15 leg presses x 3 15 dumbbell shoulder presses x 3 12 dumbbell sumo squats x 3 12 dumbbell lateral raise (shoulders) x 3 15 machine leg curls x 3 15 dumbbell anterior front raise x 3 12 dumbbell bench step-ups x 3(each leg) 12 dumbbell upright rows 30 stability ball crunches x 3 2 minute plank x 3 10 minutes juggling with both feet/ball must stay below your knees Friday July 21st: Glute Bridge Raises- 20reps x3 Scissor Lunges- 30s x3 Forward Lunges- 15yds x4 Angled Squat Holds- 30s x3 Squat Jump and Reach- 10reps x3 Sit-up Throw-ins with Ball- 30 x3 Ab Twists with Ball (Legs in air)- 30s x3 Leg Climbs- 15reps x3 Agility: 1 legged Pattern Hops- Forward, Backward, Left, Right 30s x3 Forward/Backward Runs with Drop-step Turns- 20 yds x4 Monday, July 24 th 20 Superman/Banana x3 (start on stomach and flip onto back-arms and legs extended/off the 20 minutes Coerver Ball Mastery (YouTube) or use app 15 minutes inside/outside/laces passing against a wall 15 minutes bending/striking/finishing against a wall Wednesday, July 31st 5 minute stationary bike 12-15 Barbell bench press x3 (alternative /standing cable press if available-combination of core and
chest) 12 Barbell bent over row x3 12 alternating incline dumbbell bench press x3 15 lat pulldown x3 12-15 dumbbell fly press (alternative/standing cable fly) 20 decline push ups (feet on bench-hands on x3 10 minute row machine on stationary bike 10 minutes dribbling on the cement/gym floor. Challenge yourself to make quick touches that consistently change direction Friday July 28th: 1 Legged Glute Bridge Holds- 30s x3 each leg Backward Lunges- 15yds x4 Stationary Side Lunges- 10reps each side x3 Body Weight Squats- 10reps x3 Squat Jumps- 15yds x4 Heals to Sky Angled Holds- 30s x3 each side Side Plank Raises- 20reps each side x3 Sit-ups: 30reps x2 Agility Runs: Diagonal Cuts- 20 yds x 10 1 Step/2 Step Ladders- 10yds x 15 Side Shuffle With Drop Step Turns- 20yds (Turn every 5yds) x 10 Monday, July 31st 5 minute warm up 2 mile run 10 minutes juggling with only your non-dominant foot Wednesday, August 2nd 4 x 50 yard moderate jog (75% capacity) 30 second rest 4 x shuttle sprint (10,20,30,40) 2 minute rest between each set 20 squat explosions x 4 50 calf bounces x 4 1 mile jog (50% capacity)
Juggle Friday August 4th: Inchworms- 15yds 4x 1 Legged Glute Bridge Raises- 20reps 3x Scissor Lunges- 30s 3x Forward Lunges- 15yds 4x Body weight Angled Squat- 20reps 3x Squat Jump and Reach- 10reps 3x Sit-up Throw-ins with Ball- 30 3x Ab Twists with Ball (Legs in air)- 30s 3x Leg Climbs- 15reps 3x Agility: 1 legged Pattern Hops- Forward, Backward, Left, Right 30s 3x Forward/Backward Runs with Dropstep Turns- 20 yds 4x T Drill- Forward Sprint 10yds, Left Side Shuffle 5yds, Right Side Shuffle 10yds, Left Side Shuffle 5yds, Backward Sprint 10yds (20 reps